Hip Circles

Hip Circles are a bodyweight mobility drill where you trace a large circle with one hip at a time. They train hip range of motion and control in several directions, making them a useful warmup or cooldown movement.

Stand tall with your feet about shoulder-width apart. Place your hands on your hips or hold them out in front for balance. Shift your weight onto one foot and lift the other foot just off the floor.

Keeping your working leg mostly straight or only slightly bent, trace a big circle with your knee: sweep it out to the side, bring it forward and across your body, then return to the start. Move slowly and with control, then reverse the circle. Complete your reps on one side before switching legs.

Breathe naturally through the movement and keep your core lightly braced so your torso stays upright. To make it easier, use a wall or rack for balance or make the circles smaller. To make it harder, increase the circle size or pause briefly at the widest point.

Fault: Letting your upper body twist or lean to create the motion. Fix: Keep your chest facing forward and make the circle come only from your hip joint.

Fault: Rushing through the reps. Fix: Slow the movement down so you can stay balanced and control the full range of motion.

Fault: Moving the knee only forward and back. Fix: Trace a real circle by driving the knee out to the side, forward, across, and back to the start.